Beef Stew
Prep: 5 mins
Cook: 75 mins
4 serves Serves: 4
4
4
A meaty stew, slow cooked to perfection!
3

Ingredients

  • 1 cup brown rice (uncooked)
  • 7 cups water
  • 1 tbs olive oil
  • 500 g lean beef, cut into 2-3cm pieces
  • 2 onions, thinly sliced
  • 3 cloves garlic, crushed
  • 1/4 cup plain flour
  • 1 cup water, extra
  • 3 cups reduced-salt beef stock
  • 1 tsp ground coriander
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 500 g frozen mixed vegetables

Method

  1. Bring water and rice to boil in a saucepan.
  2. When the water has come to a boil, cover the pan and reduce the heat.
  3. Boil gently for 20-30 minutes, stirring occasionally.
  4. Once rice is cooked drain and set aside.
  5. On medium-high heat, add the olive oil to a large pot.
  6. Add the beef and cook until browned.
  7. Once browned, remove the beef and set aside.
  8. Add the onions and garlic, cook for about 5 minutes, until softened.
  9. Reduce heat to medium-low, and add the flour and cook for 2 minutes stirring often.
  10. Add water, scraping any brown bits stuck to the bottom of the pan. The flour will start to thicken the water as it comes to a simmer.
  11. Simmer water for 2 minutes, and then add the stock, coriander, thyme, rosemary, and the beef.
  12. Bring back to a gentle simmer, cover and cook on very low heat for about 1 hour.
  13. Add frozen vegetables and simmer, covered for another 15 minutes or until the meat and vegetables are tender.
  14. Serve warm on top of rice.

Variation: Replace frozen vegetables with 500g of fresh vegetables, simmer for 30 minutes or until meat and vegetables are tender.

Healthy tip!

To eat less saturated fat, choose leaner cuts of meat and and trim the fat off meat before cooking.

More tips

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Nutrition Information

per serving per 100g
Energy 1532 kJ 349 kJ
Protein 24.2 g 5.5 g
Fat, total 7.6 g 1.7 g
— saturated 1.7 g 0.4 g
Carbohydrate 45.6 g 10.4 g
— sugars 4.7 g 1.1 g
Sodium 515.6 mg 117.6 mg
Fibre 8.8 g 2 g

Member comments & rating

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Comments (3)

  • Avatar

    I haven't started to use the plan yet. Just checking it out. But it does say you can use fresh vegetables. Frozen is convenient for 1 person, and the whole meal it can be frozen in 1 person portions. Not ideal, but convenient for me because I can only do one internet shop per fortnight. I appreciate the option.
    Iris Wood
    Posted on: 04 Jan 20

  • Avatar

    Good simple stew. Nice
    marise petchell
    Posted on: 09 Jun 14

  • Avatar

    Why would you use frozen vegetables? Watery and tasteless. Fresh is so much better and they can be cooking separately while the stew is simmering.
    Anne Skerratt
    Posted on: 08 Feb 14

Rating (2 ratings)

4




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